Few things say summer like a juicy steak or a burger hot off the grill. But does indulging in red meat, especially grilled or smoked meats, come with an increased risk of developing cancer?
“Higher levels of consumption of red meat has been linked to several chronic diseases. And there is convincing evidence of an association between colorectal cancer risk and higher intakes of red meat,” said Dr. Kathleen Egan, an epidemiologist at Moffitt Cancer Center.
A recent pooled analysis of 19 prospective studies found about a 25% higher risk of colon cancer comparing the highest and lowest levels of beef intake. The same studies did not show an increased association of cancer with chicken and fish. Egan says the mechanism explaining why red meat may be associated with increased colon cancer risk is unknown. “It may relate to heme iron in red meat which can damage DNA, or the way red meat is cooked or preserved,” she said.
Cooking meat at high temperatures by grilling or frying could potentially elevate the risk, but a definite conclusion on this is still up for debate. The grilling and smoking processes that give meats that charred appearance and smoky flavor generate some potentially cancer-causing compounds in the food. Charred, blackened areas of the meat – particularly well-done cuts – contain heterocyclic aromatic amines. And smoke contains polycyclic aromatic hydrocarbons that can cling to the surface of the meat.
Processed red meats, such as ham, sausages, bacon and hot dogs, undergo treatments like curing, smoking or the use of chemical preservatives and additives to improve shelf life and/or taste. The problem is those processes introduce N-nitroso compounds, which some studies have found to be linked to cancer risk.
Or skip the meaty risks and give the fresh fruits and veggies of summer a turn!
Smoked turkey is a popular deli meat and Thanksgiving dinner staple enjoyed by many for its rich, smokey flavor. However, there are conflicting opinions on whether smoked turkey is bad for your health.
On one hand, smoked turkey provides lean protein and can be part of a balanced diet when consumed in moderation. On the other hand, the sodium content and cancer risk associated with processed meats raise health concerns.
So is smoked turkey ultimately good or bad for you? Let’s take a science-based look at the pros and cons.
A Quick Overview of Smoked Turkey
Smoked turkey is turkey meat that has been cured and smoked over aromatic wood chips to infuse flavor and tenderize the meat It’s sold pre-packaged in sliced deli formats or as whole smoked turkey products like drumsticks.
Smoking meat creates compounds called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) that have been linked to increased cancer risk.
A 2 ounce serving of smoked turkey contains about:
- 60 calories
- 10g protein
- 1g fat
- 0g carbs
- 510mg sodium (22% DV)
So while smoked turkey offers protein, it’s also high in sodium. Now let’s analyze the potential benefits and risks.
Potential Benefits of Smoked Turkey
1. Provides Lean Protein
Smoked turkey is an excellent source of protein, with 10g per 2 ounce serving. Protein supports muscle growth, satisfies hunger, and provides lasting energy.
Prioritizing high-protein foods like smoked turkey can help with weight management by boosting metabolism and reducing appetite.
2. Lower in Fat than Other Smoked Meats
While smoked turkey contains carcinogens from the smoking process, it’s lower in saturated fat than other smoked meats like beef, pork, or dark chicken meat.
Fat intake, especially saturated fat, has been linked to higher cholesterol levels and heart disease risk. So if you occasionally indulge in smoked meats, turkey is likely the healthiest choice.
3. Contains the Amino Acid Tryptophan
Smoked turkey contains tryptophan, an amino acid that promotes the release of serotonin in the brain.
Serotonin is a neurotransmitter that boosts mood and can reduce symptoms of depression. Enjoying smoked turkey in moderation may support mental health.
4. Provides B Vitamins
Smoked turkey delivers small amounts of energizing B vitamins like niacin, vitamin B6, and vitamin B12.
These nutrients are important for metabolism, red blood cell formation, neurological function, and DNA synthesis.
5. Easy to Add to Meals and Snacks
Pre-packaged sliced smoked turkey makes a quick, protein-rich addition to sandwiches, wraps, salads, and snacks. It’s flavor also complements many types of cuisine.
Having easy high-protein options available can help support healthy eating patterns.
Potential Risks of Smoked Turkey
1. High Sodium Content
A 2 ounce serving of smoked turkey packs 510mg of sodium, which is 22% of the recommended daily limit. Frequently consuming deli meats and other processed foods can cause excessive sodium intake.
High sodium consumption is linked to high blood pressure, heart disease, stroke, and kidney disease. People with hypertension or on a low sodium diet should use caution with smoked turkey.
2. Increases Cancer Risk
The PAHs and HCAs that form when meat is smoked are carcinogens that can damage DNA. Frequent intake of processed smoked meats is associated with higher incidence of colorectal, stomach, prostate, and breast cancers.
The World Health Organization (WHO) classified processed meats including smoked turkey as “carcinogenic to humans”.
3. May Contain Preservatives Like Nitrites
To extend shelf life and preserve color, smoked turkey often contains preservatives like sodium nitrite.
Nitrites can react with amines in meat to form nitrosamines, compounds that are known carcinogens according to the CDC.
4. Minimal Nutritional Value
Aside from protein, smoked turkey doesn’t offer much nutritional value. It’s low in vitamins, minerals, fiber and phytonutrients that are protective against disease.
Relying on smoked turkey as a protein source means missing out on nutrients found in other whole foods like beans, lentils, fish, and unprocessed poultry.
5. Processed Meat, Low in Nutrients
Heavily processed meats like smoked turkey tend to be less nutritious than whole, unprocessed cuts of meat.
Processing techniques remove moisture and fats, while extended high heat cooking degrades delicate nutrients like B vitamins and antioxidants.
Prioritizing fresh, minimally processed sources of protein is optimal for health.
Who Should Avoid Smoked Turkey?
The sodium content and cancer risk associated with smoked turkey makes it unsuitable for some groups including:
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Those following a low sodium diet, especially people with high blood pressure, heart disease, kidney disease or diabetes.
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People with a history of gastrointestinal cancers like colorectal, stomach, or pancreatic cancer.
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Children and adolescents. Carcinogen exposure early in life may increase lifetime cancer risk.
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Pregnant women. Certain carcinogens can cross the placenta and harm fetal development.
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Older adults. The aging body is less efficient at metabolizing and eliminating carcinogens.
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Anyone with a family history of cancers associated with smoked/processed meats. Some gene mutations may increase susceptibility.
If you fall into one of these high risk categories, it may be prudent to avoid smoked turkey altogether and choose unprocessed poultry instead.
Healthy Ways to Enjoy Smoked Turkey
If you don’t fall into a high risk group and want to occasionally enjoy smoked turkey, here are some healthy ways to indulge:
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Choose low sodium varieties and limit portion sizes.
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Enjoy on whole grain bread instead of refined bread to increase fiber.
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Load sandwiches and wraps with veggies like lettuce, tomato, onion, spinach.
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Pair with condiments like mustard, hummus, or avocado instead of mayo.
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Add to salads and grain bowls for a protein boost.
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Snack on turkey rolls ups made with roasted red peppers and low-fat cream cheese.
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Limit other processed meats and high sodium foods throughout the week.
Healthier Protein Alternatives to Smoked Turkey
If you decide smoked turkey isn’t worth the health risks, opt for unprocessed lean proteins like:
- Chicken or turkey breast
- Beans and lentils
- Tofu and tempeh
- Fatty fish like salmon and mackerel
- Eggs
- Greek yogurt
- Edamame
- Nut butters
These whole food proteins provide more nutritional benefits without the sodium and carcinogens found in smoked turkey.
The Bottom Line
Smoked turkey does provide lean protein, but the high sodium content and cancer risk from processed meat carcinogens are definite downsides.
If you don’t have hypertension or a history of gastrointestinal cancers, enjoying smoked turkey sparingly as part of an overall healthy diet is unlikely to pose major health risks.
However, for optimal nutrition and cancer prevention, it may be prudent for most people to rely primarily on unprocessed whole food sources of protein.
At the end of the day, your personal health history and nutritional needs should guide your protein choices. If in doubt, consult your healthcare provider about whether smoked turkey is an appropriate occasional indulgence or best avoided altogether. Moderation and balance is key.
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2 Reasons Smoked Meats Are Harmful
FAQ
Is smoked turkey healthy to eat?
Is smoked turkey considered processed food?
Why are smoked meats bad for you?
Is store bought smoked turkey safe to eat?
Is smoked turkey good for You?
It seems like a pretty good option, after all, turkey is a lean protein and it’s smoked, not fried. But the nutrition data suggests that this might be a great treat to share.
Is it dangerous to quit vaping nicotine cold turkey?
Quitting vaping nicotine ‘cold turkey’ is not dangerous, but it can be very unpleasant. This is because nicotine alters the way your brain functions such that your body feels dependent on it. Some of the unpleasant side effects of quitting abruptly are tremors, headaches, and nausea. These side effects can make it very hard to quit and often cause people to relapse. Fortunately, these unpleasant side effects can be partially or completely avoided by gradually cutting down your use instead of quitting abruptly. Your primary care physician can help you design a plan to quit vaping nicotine.
Is smoked food bad for You?
Some popular meats (e.g. pork butt or beef brisket) used for smoking are higher in fat, calories, and salt and processed meats, such as hot dogs and sausage, are high in salt, nitrates, and other food chemicals associated with health problems. How much smoked food can you consume?
Is smoked meat bad for You?
Smoked, processed meats and red meats have been associated with a higher risk of a variety of health conditions, including: Stroke. Heart disease. Type 2 diabetes. How much is safe to eat? “Currently, there are no federal guidelines addressing the amount of foods that contain PAHs and HCAs that is thought to be safe,” Culbertson says.